Wednesday, October 30, 2013


A. Back squat; build to a max


B1. strict press; build to a max


B2. Weighted chin up; build to a max


C. Split jerk; build to a max

245- should have done more. I wash rushing at this point

D. 100 hspu for time (first 50 must be strict, second 50 kipping…give
me splits for both)

Strict 4:58
Total: 10:43

Saturday, October 26, 2013


5 sets @60, 70, 80, 90, 100% (show me how you perceive differences in
intensity of mixed work)
10 squat clean 135#
15 burpees
Run 400m (give me 400 split and overall work split for each round)
rest 4 min bw rounds

C&B. 2:22
400. 1:58
Total:  4:20

C&B 2:07
400. 1:52
Total: 3:59

C&b. 1:43
400. 1:49
Total: 3:32

C&b. 1:45
400. 1:46
Total: 3:31

C&b. 1:34
400 1:54
Total: 3:28


6 PM

A. Squat clean; build to a max

245 pulls where good. Rounded back and struggling with the catch and squat up

B. Deadlift; build to a "tough" single *don't find a "true" max unless
you are REALLY feeling it

385- seems really hard

C. 30 muscle ups for time


Deadlift 315#
Box jump 30" (regional standard 2011)

No clue- I was working off the class clock and pat forgot so he stopped it while I was on my round of 15. I got really pissed and walked out. 315 dl's were really hard, not sure if I could have completed it. 

Tuesday, October 22, 2013



150 reps

I got 27 better then last time but still think I should have gotten 5 or so snatches at 165. I got done with last 20 burpees with 40 seconds left but by the time I switched the weights- time was up. 

Snatches at 135 were kinda slow- just got tired. Burpees were surprisingly hard. My hips have been problematic and getting tired. 

Monday, October 21, 2013


Oct. 21- 5pm

"Skills filming:
- pistols squat - 6 reps alternating from both side and front view
- bar muscle up - 3 continuous reps
- TnG box jumps on 20/24/30 inch box for 7 reps each
- hs walk attempt for max distance
- L-pull up, 2-5 unbroken reps, full range of motion
- L-sit on rings - accumulate 1 set max time (feet must be above hands
with a perfect body line
- moderate weight turkish get up on both sides
10 min airdyne for max calories

Not sure what the display is on the airdyne at Cfm tells you but it was a total of 3.4.  Everything got tired. 

I'll email the videos. 

Thursday, October 17, 2013


AM - 11:30
10 rounds for time:
10 toes to bar
10 ring dips

Abs/hips smoked by 4th round of t2b. Hard to string them together. Dips hard by 5th round. Did lots of quick singles on both movements. Need work on t2b. I'm fast for the first 30 or so and then I always fall apart. 

PM - 6pm
A. Power clean; build to a max


B. Drop to 90% of A and perform amrap in 8 min

15 (6 were unintentionally squat cleans). 

Cleans were terrible. Dropped one. For was way off. Felt weak. Maybe from doing met on earlier??

Tuesday, October 15, 2013


AM- did at 12pm
Run 3k for time on track (give me 400m splits for each round)

Timer on phone- phone died. Lower back tight

PM - 6pm
With a 10 min countdown clock:
Row 2k
Amrap double unders in remaining time
(start at 50 double unders if you row a sub 7 min 2k)

7:23 row, 101 dbl unders 

Back tight, hamstrings tight. Started at a 1:43 pace and really died off by the end to 1:55ish pace. 

Monday, October 14, 2013


A. Squat snatch; build to a max


B. Drop to 77% of A and perform 20 reps for time

4:40 @ #145 (squat snatch)

Hips/legs super tired. Haven't really squared much in the last few months because of hip injury. Low back got tired too. 

3 rounds for time:
25 kbs 2 pood
25 burpees


Hips/upper quads worked on both kbs & burpees. Grip went on last round of kbs